WARMUP: Drill bit warmup: Mosey around the park’s path, stopping every 1/10 of a mile to do 10 merkins, 15 squats and 20 ab exercises. Hit 5 drill bits before moseying to back parking lot of Springs Global.
THE THANG: In parking lot: 10 merkins, lunge walk to opposite curb then 25 calf raises. Rinse and repeat two more times. Mosey to courtyard in front of Pike building. 5 derkins, 10 step ups, 15 calf raises in rip stick squat position. Mosey to grassy hill across from veterans park. NUR to the flat part of hill then do 10 merkins, run to the top of the hill and do 10 more merkins before running down the hill. Rinse and repeat. Mosey back to parking lot at Pike. 10 muscle ups followed by 1 minute of wall sits. Mosey back to COT for Jack Webs and Hip exercises.
MARY:
ANNOUNCEMENTS: all ao’s closed on Monday. Meet at NAFO at 6:00 for 9/11 workout.
COT:
408771Array
(
[0] => 2313
[1] => 3303
[2] => 3501
[3] => 1314
[4] => 4054
[5] => 2565
[6] => 1561
[7] => 3756
[8] => 3852
[9] => 2647
[10] => 1945
)
408770Array
(
[0] => 2431
[1] => 2449
[2] => 3395
[3] => 4100
[4] => 2479
[5] => 1507
[6] => 3534
[7] => 3020
[8] => 2910
[9] => 3050
[10] => 1887
[11] => 3999
[12] => 3923
)
408769Array
(
[0] => 4022
[1] => 1348
[2] => 1421
[3] => 1443
[4] => 4004
[5] => 4090
[6] => 3028
[7] => 3805
[8] => 2647
)
408768Array
(
[0] => 2431
[1] => 1129
[2] => 2985
[3] => 3501
[4] => 1348
[5] => 1372
[6] => 3967
[7] => 4004
[8] => 1791
[9] => 1822
[10] => 3805
[11] => 3923
)
408767Array
(
[0] => 1077
[1] => 1108
[2] => 2985
[3] => 2182
[4] => 2449
[5] => 3395
[6] => 1276
[7] => 3501
[8] => 2884
[9] => 1561
[10] => 3534
[11] => 3721
[12] => 1718
[13] => 1771
[14] => 1791
[15] => 1822
[16] => 3805
[17] => 3483
[18] => 1887
[19] => 1945
[20] => 1985
)
408766Array
(
[0] => 3454
[1] => 1314
[2] => 1497
[3] => 1602
[4] => 4093
[5] => 1951
)
408765Array
(
[0] => 1077
[1] => 2381
[2] => 1254
[3] => 1276
[4] => 3540
[5] => 1349
[6] => 3882
[7] => 2496
[8] => 1547
[9] => 3508
[10] => 1602
[11] => 1718
[12] => 3710
[13] => 1885
[14] => 1948
[15] => 1985
)
408764Array
(
[0] => 2565
[1] => 1450
[2] => 1547
[3] => 2910
[4] => 3050
[5] => 1887
[6] => 4093
[7] => 3923
)
408763Array
(
[0] => 2449
[1] => 1314
[2] => 1287
)
408762Array
(
[0] => 2413
[1] => 4004
[2] => 3923
)
408761Array
(
[0] => 2898
[1] => 3967
)
408760Array
(
[0] => 2650
[1] => 3440
[2] => 1110
[3] => 3968
[4] => 3303
[5] => 2565
[6] => 4100
[7] => 3349
[8] => 3236
[9] => 3483
[10] => 1876
[11] => 3999
)
408759Array
(
[0] => 3501
[1] => 1561
[2] => 3959
[3] => 2910
[4] => 3050
[5] => 2647
[6] => 1905
[7] => 4093
)
408757Array
(
[0] => 3383
[1] => 4063
[2] => 3395
[3] => 3303
[4] => 3532
[5] => 4054
[6] => 3320
[7] => 1438
[8] => 3236
[9] => 4011
)
408756Array
(
[0] => 1077
[1] => 3383
[2] => 1106
[3] => 4063
[4] => 3652
[5] => 3987
[6] => 4054
[7] => 1443
[8] => 1507
[9] => 4004
[10] => 3385
[11] => 3959
[12] => 3710
[13] => 2647
[14] => 1905
[15] => 3983
)
408749Array
(
[0] => 2431
[1] => 1252
[2] => 1438
[3] => 1537
[4] => 4071
[5] => 3756
[6] => 2920
[7] => 3236
[8] => 3999
[9] => 1945
)
408748Array
(
[0] => 1108
[1] => 2656
[2] => 1295
[3] => 1375
[4] => 2496
[5] => 3320
[6] => 3042
[7] => 3967
[8] => 3803
[9] => 1718
[10] => 1789
[11] => 1902
)
408741Array
(
[0] => 1314
[1] => 4064
[2] => 1450
[3] => 3020
[4] => 3923
)
408740Array
(
[0] => 3034
[1] => 3968
[2] => 1252
[3] => 4102
[4] => 1276
[5] => 3572
[6] => 2479
[7] => 4071
[8] => 3852
[9] => 1887
[10] => 2211
)
408739Array
(
[0] => 2650
[1] => 3327
[2] => 2431
[3] => 1129
[4] => 3987
[5] => 1395
[6] => 3515
[7] => 1791
[8] => 1822
[9] => 1905
)
408738Array
(
[0] => 1314
[1] => 3852
)
408737Array
(
[0] => 3383
[1] => 2182
[2] => 4054
[3] => 3305
[4] => 3515
[5] => 2479
[6] => 1507
[7] => 3385
[8] => 3710
[9] => 2920
[10] => 3497
[11] => 3983
)
408736Array
(
[0] => 1099
[1] => 3034
[2] => 2449
[3] => 2910
[4] => 3050
[5] => 1887
[6] => 4093
[7] => 3999
)
408735Array
(
[0] => 1088
[1] => 3327
[2] => 1106
[3] => 1108
[4] => 1287
[5] => 2496
[6] => 1702
[7] => 3852
[8] => 1948
[9] => 1970
)
408734Array
(
[0] => 3652
[1] => 4054
[2] => 2565
[3] => 3515
[4] => 2479
[5] => 3756
[6] => 3385
[7] => 3852
[8] => 2647
)
408733Array
(
[0] => 1489
[1] => 3515
[2] => 2187
[3] => 3385
[4] => 2920
)
408732Array
(
[0] => 2431
[1] => 4022
[2] => 3395
[3] => 1326
[4] => 4004
[5] => 3959
[6] => 1791
[7] => 2647
[8] => 1905
[9] => 3795
)
408731Array
(
[0] => 3882
[1] => 1395
[2] => 1547
[3] => 2647
)
408730Array
(
[0] => 3540
[1] => 3572
[2] => 2647
)
408729Array
(
[0] => 3415
[1] => 3572
[2] => 3882
[3] => 1547
[4] => 4071
[5] => 1629
[6] => 2647
[7] => 2211
)
408728Array
(
[0] => 2650
[1] => 3303
[2] => 1438
[3] => 3508
[4] => 1789
[5] => 3236
)
408727Array
(
[0] => 1088
[1] => 3454
[2] => 2646
[3] => 3882
[4] => 1375
[5] => 3903
[6] => 3534
[7] => 3803
[8] => 2287
[9] => 4101
)
408726Array
(
[0] => 1077
[1] => 1108
[2] => 2182
[3] => 2381
[4] => 1276
[5] => 1287
[6] => 1702
[7] => 1948
[8] => 2314
)
408725Array
(
[0] => 2591
[1] => 1314
[2] => 1287
[3] => 1497
[4] => 4093
)
408723Array
(
[0] => 3383
[1] => 4063
[2] => 3652
[3] => 3987
[4] => 3303
[5] => 3492
[6] => 4054
[7] => 2479
[8] => 3385
[9] => 3710
[10] => 1771
[11] => 3483
[12] => 2647
[13] => 1887
[14] => 3983
)
408722Array
(
[0] => 1110
[1] => 3415
[2] => 1629
[3] => 1771
[4] => 3483
[5] => 2647
)
408721Array
(
[0] => 3454
[1] => 2479
)
408718Array
(
[0] => 1208
[1] => 1291
[2] => 1789
[3] => 3312
[4] => 1836
[5] => 1950
)
408716Array
(
[0] => 3383
[1] => 3987
[2] => 1276
[3] => 4054
[4] => 2565
[5] => 3385
[6] => 3710
[7] => 3497
[8] => 1876
[9] => 1970
)
408715Array
(
[0] => 2182
[1] => 2313
[2] => 3501
[3] => 3572
[4] => 4054
[5] => 2565
[6] => 1561
[7] => 1629
[8] => 3756
[9] => 1771
[10] => 1791
[11] => 3483
[12] => 3497
[13] => 2647
[14] => 4093
[15] => 4011
[16] => 3983
)
408714Array
(
[0] => 2650
[1] => 3327
[2] => 2431
[3] => 3501
[4] => 1395
[5] => 3515
[6] => 1791
[7] => 1822
)
408713Array
(
[0] => 4022
[1] => 3395
[2] => 1421
[3] => 1443
[4] => 3349
[5] => 4004
[6] => 3028
[7] => 3805
[8] => 3923
)
408712Array
(
[0] => 3440
[1] => 1108
[2] => 2656
[3] => 3492
[4] => 2496
[5] => 3320
[6] => 3967
[7] => 3508
[8] => 3803
[9] => 1702
[10] => 1718
[11] => 1887
[12] => 1948
)
408711Array
(
[0] => 3454
[1] => 3034
[2] => 2449
[3] => 3395
[4] => 4100
[5] => 1539
[6] => 1702
[7] => 3020
[8] => 2910
[9] => 3050
[10] => 1973
)
408710Array
(
[0] => 1077
[1] => 1088
[2] => 3383
[3] => 1108
[4] => 4063
[5] => 2449
[6] => 3395
[7] => 2413
[8] => 3532
[9] => 4054
[10] => 3320
[11] => 2479
[12] => 3710
[13] => 1948
[14] => 4011
)
408709Array
(
[0] => 1066
[1] => 1252
[2] => 4102
[3] => 3540
[4] => 2917
[5] => 3492
[6] => 3882
[7] => 3967
[8] => 3852
[9] => 1887
)
408708Array
(
[0] => 1421
[1] => 1443
[2] => 4004
[3] => 4090
[4] => 3028
[5] => 3923
)
408707Array
(
[0] => 1438
[1] => 1547
[2] => 1657
[3] => 1771
[4] => 1789
[5] => 3236
[6] => 3483
[7] => 1876
)
408706Array
(
[0] => 2182
[1] => 3987
[2] => 3501
[3] => 3532
[4] => 4054
[5] => 2565
[6] => 2021
[7] => 4100
[8] => 3515
[9] => 1561
[10] => 3710
)
408705Array
(
[0] => 2182
[1] => 3987
[2] => 3501
[3] => 3532
[4] => 4054
[5] => 2565
[6] => 2021
[7] => 4100
[8] => 3515
[9] => 1561
[10] => 3710
)
Array
(
[0] => 2313
[1] => 3303
[2] => 3501
[3] => 1314
[4] => 4054
[5] => 2565
[6] => 1561
[7] => 3756
[8] => 3852
[9] => 2647
[10] => 1945
[11] => 3999
[12] => 3923
[13] => 1771
[14] => 1791
[15] => 1822
[16] => 3805
[17] => 3483
[18] => 1887
[19] => 1945
[20] => 1985
)